Animal movements have been incorporated into mixed martial arts since people started practicing them. Many of the techniques and training drills used in martial arts were developed by observing and mimicking the behavior of animals. These animal-inspired movements are still a massive part of modern combat styles, such as mixed martial arts, Brazilian Jiu-Jitsu, and Muay Thai. This article will explore some popular MMA training techniques inspired by animal movements and discuss their benefits.
Five Mixed Martial Arts Techniques Inspired By Animal Movements
Ready to learn how adding animals’ fierce and agile movements into your training routine can make you a better fighter? Let’s dive into our list:
1) Gorilla Walks
Gorilla walks engage muscles in your upper body and core while moving in a squatted position. Think of a gorilla moving through the jungle with those powerful arms propelling its body forward.
Gorilla walks target your upper body in ways your muscles aren’t used to and help to build grappling strength. It’s an effective way to build muscle endurance and functional strength in your shoulders, arms, and chest. The movement engages muscles in your legs and core. It also helps to improve your coordination.
To perform a gorilla walk:
- Get into a squat and place your hands on the ground.
- Shift most of your weight on your arms and use them as a pivot as you throw the rest of your body from side to side.
- Keep your hips low as you as you move around the room, and ensure your arms are carrying most of your weight.
2) Crocodile Crawls
Crocodile or alligator crawls are very popular in mixed martial arts gyms. The exercise serves as an excellent warmup that improves stability and endurance all over your body. It also gives muscles in your core, legs, arms, and shoulders a decent workout.
Crocodiles have tremendous core strength, and you can reinforce yours by mimicking how they move. Crocodile crawls combine the movements you use when performing push-ups and planks, engaging muscles all over your body.
Performing crocodile walks will raise your heart rate considerably while strengthening muscles all over your body. Performing the exercise with controlled, slow movements reaps maximum benefits, but you can make it more of a cardio exercise by moving as fast as possible. Crocodiles can run as fast as 11 miles per hour if you’re wondering.
To perform the exercise:
- Start in the starting position for push-ups with your arms shoulder-width apart.
- Lower yourself to the ground so your torso is as low as you would drop when performing push-ups.
- Start crawling by bringing one of your knees to your elbow while moving your other hand forward. Repeat the movement on your other side and keep alternating as you push yourself forward. Keep your torso low as you crawl.
The crocodile crawl is surprisingly challenging, so don’t try to cover a considerable distance if you’re new to it. Aim to perform the exercise for about 30 seconds and take a break. The exercise will become easier as your muscles become stronger, and it’s a great exercise to add to any circuit.
3) Monkey Jumps
Monkeys are one of the most athletic animals in the animal kingdom. Mimicking some of their movements can make you more agile and explosive. Monkey jumps build strength and endurance in your arms, shoulders, and core. It’s also one of the most straightforward animal movements to learn. Monkey jumps don’t strengthen your upper body; the movement also increases bone density. Monkey jumps are great for your cardiovascular endurance and overall explosiveness.
Here’s what the exercise looks like:
- Stand with your feet about shoulder-width apart and transition into a squat.
- Place your hands on the ground and shift your weight to your hands as you simultaneously jump your legs up. It should look like you’re trying to perform a handstand.
- Land softly back in your squatted position and repeat the exercise for 30 seconds or as long as you can.
4) Bear Crawls
Bear crawls are one of the most popular animal movements used in mixed martial arts training, and they are just as likely to be found in high-intensity interval training (HIIT) workout programs and other boot-camp-style fitness programs.
The bear crawl gives you a full-body workout, with your legs, arms, back, and core getting engaged the most. It’s one of the best exercises for increasing your total body muscle strength and endurance. Adding bear crawls to your workout routine also helps to improve your movement skills, body awareness, and agility.
To perform the exercise:
- Get into the starting position for push-ups with your hands beneath your shoulders and your core tightened. Keep your feet about hip-width apart.
- Move forward by simultaneously moving both arms as if you were crawling without allowing your knees to touch the ground.
- Move your legs simultaneously as you shift your weight to your arms and crawl forward. Keep your body low when performing the exercise to get the most out of it.
5) Crab Walks
The crab walk exercise improves stability and strength in your back, hips, core, and arms. It can help people who have had stiff backs in the past to improve their mobility and even improve their running speed.
It’s one of the most awkward-feeling animal movements on our list, but it’s a fantastic way to enhance your core strength and improve stability in your ankles, hips, and shoulders while increasing your coordination and balance.
Here’s what the exercise looks like:
- Sit on the ground with your feet in front of you and your hands behind your torso.
- Lift your hips off the ground by shifting your weight on your hands and pushing up. Your feet should remain on the ground while your upper and lower legs form a 90-degree angle.
- Start moving backward using your hands and feet.
Build Your Body Up For Mixed Martial Arts With These Animal Movements
Some of the exercises on our list might feel strange when you first try them out, but you’ll notice improvements in your performance at the dojo soon after you make them a regular part of your workout routine. Chain these exercises together to build HIIT circuits you can perform anywhere.
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